Just Lift Shit

WARM-UP·ROUND 1/2

0:4552:50 LEFT

Vertical Drive & Press

Upper · push

Hard

This session prioritizes overhead strength with a strict pressing EMOM before transitioning into horizontal stability and core control. Graded loading is key; go as heavy as possible on the military press while maintaining a rigid torso, then use a moderate weight for the floor press and carries.

Now

Press START — first up: Scapular Push-up

Full workout

WARM-UP8:30

Scapular Push-up 0:45

Thoracic Rotation 0:45

Wrist Circles 0:30

Inchworm 0:45

Light Waiter's Walk 0:45

BLOCK 1 — EMOM × 1515:20

Kettlebell One Arm Military Press to the Side6 reps each side 60s

Scapular Pull-up10 reps 60s

Jump Rope50 reps 60s

BLOCK 2 — Horizontal & Stability Rounds20:20

Kettlebell One Arm Floor Press 0:45

Waiter's Walk 0:30

Hanging Straight Leg Raise 0:45

Kettlebell Figure 8 0:45

BLOCK 3 — Push-up Finisher4:20

Close-grip Push-up 0:20

COOL-DOWN4:20

Puppy Pose 1:00

Forearm Stretch 1:00

Cross-body Shoulder Stretch 1:00

Child's Pose 1:00